{"id":4578,"date":"2025-04-07T00:00:00","date_gmt":"2025-04-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/news\/meal-planning-made-easy-with-melaine-hendershott\/"},"modified":"2026-05-05T08:46:36","modified_gmt":"2026-05-05T15:46:36","slug":"planificacion-de-comidas-facil-con-melaine-hendershott","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/meal-planning-made-easy-with-melaine-hendershott\/","title":{"rendered":"Planificaci\u00f3n de comidas f\u00e1cil con Melaine Hendershott"},"content":{"rendered":"

Melaine Hendershott, RDN, CSO<\/strong> es la dietista registrada Esp\u00edritu de Supervivencia en el Centro de C\u00e1ncer Shaw. Melaine obtuvo su Maestr\u00eda en Nutrici\u00f3n y est\u00e1 certificada en nutrici\u00f3n oncol\u00f3gica. En nuestro evento del 3 de abril, discuti\u00f3 la planificaci\u00f3n de comidas, las deficiencias comunes en su dieta y c\u00f3mo combatirlas con alimentos que puede consumir. Tambi\u00e9n proporcion\u00f3 consejos y trucos para sus compras semanales.<\/em><\/p>\n\n\n

La nutrici\u00f3n es vital para nuestra salud. Amo mi trabajo como RDN porque me permite tomar el poder de los alimentos y compartirlo con otros. Trabajo como dietista oncol\u00f3gica y es muy inspirador. Tengo un asiento en primera fila viendo c\u00f3mo los alimentos que elegimos literalmente salvan vidas. Me encanta c\u00f3mo la Dra. Vickerman dijo que la nutrici\u00f3n es m\u00e1s importante que nuestras recetas y cuando les explico a mis pacientes cu\u00e1n poderosos son los alimentos y la nutrici\u00f3n y c\u00f3mo pueden usar eso para prevenir la recurrencia del c\u00e1ncer, quedan asombrados.<\/p>\n\n\n

Siguiendo el esp\u00edritu de la recomendaci\u00f3n de Lilia de \u201ccomer comida de verdad, no demasiada y mayormente plantas\u201d, queremos llenar nuestros platos con al menos \u00bd de frutas y verduras sin almid\u00f3n. Cuando mi hijo estaba en preescolar, una amiga le pregunt\u00f3, ya que su mam\u00e1 era dietista, qu\u00e9 com\u00edamos normalmente para cenar. Su respuesta fue \u201censalada y algo\u201d.<\/p>\n\n\n

Entonces, cuando hablamos de vegetales no almidonados, estos son los que no necesitas cocinar para comer, como espinacas, zanahorias, br\u00f3coli y otros vegetales que pensar\u00edas incluir en una ensalada cruda o una tabla de vegetales. Los vegetales almidonados son aquellos que normalmente cocinas: batatas, calabaza de invierno, legumbres como frijoles y ma\u00edz. Este tambi\u00e9n es el espacio para granos como avena, trigo, arroz integral y cebada. Busca las versiones de granos con mayor fibra y m\u00e1s nutritivas, como panes finos para s\u00e1ndwiches, tortillas bajas en carbohidratos o de ma\u00edz, cereales altos en fibra y bajos en az\u00facar, y panes de granos germinados. Luego, \u00bc de tu plato con prote\u00ednas magras como frijoles, nueces\/semillas, aves, pescado y algunas carnes rojas.<\/p>\n\n\n

Entonces, si llenamos nuestros platos de esta manera, debemos planificar nuestras comidas y llenar nuestros carritos de compras de esta manera. Donde \u00bd de su carrito son frutas y verduras y \u00bd son almidones, granos y prote\u00ednas. Incluimos un folleto de men\u00fa de 7 d\u00edas para su referencia, pero encuentro que el desayuno es f\u00e1cil de planificar porque como lo mismo la mayor\u00eda de los d\u00edas, los almuerzos son f\u00e1ciles de planificar con las sobras, y ensaladas con prote\u00ednas. Entonces, \u00bfnos vamos a concentrar en qu\u00e9 hay para cenar?<\/p>\n\n\n

Cuando planificas tus comidas, quieres pensar en todas las verduras que quieres incluir y luego cu\u00e1les ser\u00e1n tus carbohidratos y prote\u00ednas. As\u00ed que si est\u00e1s pensando en tacos, piensa en c\u00f3mo puedes incorporar m\u00e1s verduras como haciendo pico de gallo, a\u00f1adiendo repollo, pimientos, camote, calabac\u00edn, ma\u00edz, aguacates, etc. En lugar de solo pollo deshebrado o carne molida en tortillas.<\/p>\n\n\n

Todo esto comienza con un plan de comidas.<\/p>\n\n\n

Si eres como yo, no necesitas planificar 7 cenas diferentes. Empieza con 1 comida sin carne a la semana. Me encantan los lunes sin carne porque se convierten en martes sin carne y a veces tambi\u00e9n en mi\u00e9rcoles. Siempre digo que cuando cocinas vegetariano, crece y cuando cocinas carne, se encoge. As\u00ed que, cuando piensas en hacer frijoles, los remojas y crecen, y luego los cocinas y vuelven a crecer. As\u00ed que hacer frijoles = muchas sobras. Y me encantan las sobras porque as\u00ed puedo incorporarlas en m\u00e1s comidas y hacer menos preparaci\u00f3n de comidas.<\/p>\n\n\n

Luego considera agregar 2-3 comidas m\u00e1s para la semana.<\/p>\n\n\n

Aseg\u00farate de ver qu\u00e9 tienes a mano. Odio llegar a casa de la tienda y darme cuenta de que ya tengo m\u00e1s que suficiente en casa. Mira lo que tienes en tus estantes y en tu congelador que pueda servir como base para una comida.<\/p>\n\n\n

A menudo me preguntan cu\u00e1l es mi libro de cocina favorito. Siempre digo Google. Puedes encontrar cualquier receta o idea de comida en internet. Agrega palabras de b\u00fasqueda adicionales como saludable, bajo en sodio, bajo en grasa, bajo en carbohidratos a cualquiera de tus comidas favoritas y las modificaciones estar\u00e1n ah\u00ed para ti. O ingresa los alimentos que ya tienes a mano para buscar y podr\u00e1s encontrar una receta que use esos ingredientes espec\u00edficos. O pregunta c\u00f3mo usar un sobrante y te dar\u00e1 recetas para usar el arroz o las papas extra que ya cocinaste de una comida anterior.<\/p>\n\n\n

Una vez que tengas algunas comidas planeadas y hayas verificado los art\u00edculos que ya tienes en casa, comienza a hacer tu lista de compras. Intenta tener 1 o 2 d\u00edas a la semana fijos para hacer tus compras. Me encanta usar aplicaciones de supermercado en mi tel\u00e9fono. Lleno la aplicaci\u00f3n como si fuera a pedir en l\u00ednea para recoger. Luego aparecen cupones y otros descuentos y puedo hacer clic en ellos para ahorrar todo lo posible al momento de pagar. A medida que me surgen art\u00edculos que necesito mientras preparo la comida o reviso recetas, puedo ir a la aplicaci\u00f3n, buscar el art\u00edculo y agregarlo a mi pedido. Normalmente solo voy a la tienda y compro, pero si s\u00e9 que me estoy quedando sin tiempo, siempre puedo pedirlo para recoger con un clic. Tambi\u00e9n incluyo una hoja de lista de compras para ayudar a identificar los art\u00edculos m\u00e1s saludables en cada pasillo de la tienda.<\/p>\n\n\n

Echa un vistazo a nuestro folleto que tiene un plan de comidas de 7 d\u00edas<\/strong><\/a>. Tiene ideas para el desayuno, el almuerzo, la cena y las meriendas. \u00a1Si yo preparara tantas comidas con antelaci\u00f3n, me volver\u00eda loco! As\u00ed que toma las ideas de comidas y \u00fasalas como bases para ideas saludables. Me encuentro comiendo b\u00e1sicamente lo mismo para desayunar, como yogur con cereal bajo en az\u00facar o sin az\u00facar a\u00f1adido y fruta, o preparo avena y panqueques de prote\u00edna. Almuerzos: Sol\u00eda tener un cliente que cocinaba a fuego lento varias pechugas de pollo los domingos y preparaba una gran ensalada y com\u00eda eso toda la semana. Yo tambi\u00e9n uso muchas sobras para los almuerzos. Y si planificas tus comidas, las cenas se vuelven mucho menos estresantes.<\/p>","protected":false},"excerpt":{"rendered":"

Melaine Hendershott, RDN, CSO is the Spirit of Survival registered dietitian at Shaw Cancer Center. Melaine received her Master’s degree in nutrition and is board certified in oncology nutrition. At our April 3rd event, she discussed meal planning, common deficits in your diet, and how to combat them with things you can eat. She also…<\/p>","protected":false},"author":1,"featured_media":4579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4578","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nMeal Planning Made Easy with Melaine Hendershott - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meal Planning Made Easy with Melaine Hendershott - Vail Health\" \/>\n<meta property=\"og:description\" content=\"Melaine Hendershott, RDN, CSO is the Spirit of Survival registered dietitian at Shaw Cancer Center. 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